Red & Black Iron Attack - Team iSatori BioGrows

[ucsumma]

Too bad you don't still live here we could hook up a workout if you did

I'll hit you up next time I'm up that way - usually a few times a year!

[gallagnm]

that test combo looks deadly, cant wait to hear your thoughts

[KoHuskie]

dup ?

Daily Undulating Periodization. I'll hit you with some info on it later.

[gallagnm]

Tuesday

DB 1 arm row
25x10
35x10
45x10
55x10
65x10
75x8,8

DB OHP
25x10
30x10
35x10
40x8
45x6

Pullups
10,8,6

Band face pulls
15,15,15

interval run 1min run/1min walk - 20minutes

calf, hip mobility




Dont make a promise if youre going to break it

[gallagnm]

Wednesday

planks
10x1minute

interval run
10minutes - 1minute run/1 minute walk

single leg RDL
5x10 each leg

pullups
10x10

interval run
5 minutes

ab wheels
5x20

calf and ankle mobility

Supps:
iSatori BG
iSatori ES
iSatori Morph
iSatpri Animo-AMP
creatine
pre workout
fish oil
multi

nutrition: on point today




Every problem is a gift. Without problems we wouldnt grow as people.

[ucsumma]

that test combo looks deadly, cant wait to hear your thoughts

So I'm only 4 days in and I'm freaking loving it. My strength is solid as hell and I feel and look "fuller".

Placebo or not (given the short time frame), I don't care - I'm digging it.

[ntroupe]

Jelly of the actual training sessions you guys are getting in.

My last 2 days have been body weight exercises with my PE classes. Lot's of push-ups, bench dips, body squats, squat jumps and lunges.

[TiffGarrett]

Congrats KO!! You're a natural!

Nick, skydiving?!? OMG! That's scary!

You guys are killing it in the gym! I definitely need to step my game up!

My goals for my next competition in November are bigger, rounder delts and bigger, wider (not too wide - no dreamliner wings!) back. What are your favorite exercises for shoulders and back?

Yesterday was back day. I did the following:
Wide grip pull ups - 4 x 8-12 reps
Close grip pull ups - 4 x 8-12 reps
Seated Rows - 4 x 8-12 reps
Shoulder width lat pull downs - 4 x 8-12 reps
Close grip lat pull downs - 4 x 8-12 reps

[ucsumma]

BACKGROUND: Work has been pure concentrated insanity so I'm thankful for my Iron "therapy" in the evenings to make everything right with the world!

Still taking the Isa-TEST DA3 and Isa-TEST GF stacked together and I'm loving it.

ARM SESSION:
Pullups: 4x8 - Supersetted with Reverse Grip Tricep Pressdowns: 4x15 (110)

BB Curl: 12,10,8,6,6 (65,85,95,105,105)

Close-Grip Bench Press: 2x8 (155); 2x6 (185)

Incline DB Curl: 3x8 (35)

DB French Press: 3x12 (60)

Preacher DB Curl: 3x15 (35)

Rope Pressdowns: 4x15 (90)

LEG SESSION: - first of two weekly Leg Days, other is Sunday
Leg Extensions: 3x21 (110)

Leg Press: 1x20 (360), 1x12 (450), 1x8 (500), 2x6 (550), 1x8 (500), 1x20 (360)

BB Squat: 3x8 (185)

Lying Leg Curl: 1x15 (90), 1x12 (110), 1x10 (130), 1x8 (150), 2x6 (170)

Standing Leg Curl: 3x8 (90) each leg

Seated Calf Raise: 6x21 (115) 2 sets legs turned in, 2 sets out, 2 sets straight; 10 slow reps and 11 "pumps"

Standing Calf Raise: 4x12 (120)

:Good Girl/Bad Girl Superset: 4x21 (110)

NUTRITION:
- Calories: 2,725
- Protein: 371g
- Carbs: 161g
- Fat: 63g

SUPPLEMENTS:
- Animal Pak Multi
- ON Creatine 5g
- VPX White Heat PWO + 6 Morph Pills
- 2 Scoops iSatori Restoraid Intraworkout
- 3 Scoops of BioGro 2x with servings of Cream of Rice
- 8 BioGro Pills Intraworkout
- 3 Scoops Iso-100 as a post-workout shake
- 2 Scoops Iso-100 at 3p (one hour pre-workout)
- Isa-TEST DA3 (First thing in the morning)
- Isa-TEST GF (Right before bed)

OVERALL:
Incredibly stressed with work insanity but zero complaints - going to power through the rest of this day and then take it out on Delts/Traps this afternoon

[HARRYBEAST]

10-1-14
TRAIN
Pre-Workout Notes
- Feeling good today!

Main Lifts
CGDP
45x12
95x8
135x5
185x3
225x3
275x1
315x6
315x6
315x6
300x8
That was a good feeling today. It actually looked like I knew what I was doing a little



Push Press
135x1
185x1
225x1
255x1 Matched 1RM!
Feeling good but running real short on time now





Assistance Lifts
Superset 1
Close Grip Seated Cable Row
140x12 (3 sets)
Rear Delt Cable Cross
12.5x12
12.5x8
10x12

Superset 2
Trap Bar Shrugs
180x12 (3 sets)
Hammer Curls
40x12 (3 sets)

Decline Situps
OUT OF TIME

Cardio
OUT OF TIME


OUTSIDE THE GYM
Nutrition
Total Calories: 3048
Carbs: 249g
Fat: 94g
Protein: 263g
This included the several bourbons before the concert

Supplements
Intra-Workout
Amino AMP - 1 scoop
Post-Workout
2 scoops Whey
Bio Gro 3 scoops
Late night shake
2 scoops Casien
Bio Gro 3 scoops

Recovery Work
[Ice
20 mins on the back
Post Pearl Jam

Pearl Jam
It was an awesome show. Not the best I have seen of them, but pretty damn good. The played from 8ish till 11:30 and kicked ass the whole time!

Pre-show Rock poses


Random other shots that didn't suck







Slightly drunken HarryBeast fun
One of my favorite things to do when I get a little tipsy is to tap strangers on the shoulder and have them be confused as hell when they turn around. I must have done this a lot last night. It was funnier every time I did it. Close to the end of the concert, some chick yelled at my buddy cause she thought he was the one doing it to her all night. It was great. Another thing that made Scott laugh was when I would get in the crowd and yell "Tom!" or "John!" So many people looked and again that amuses me. Scott was drunk and thought everything I did was funny. It is what makes him such a good buddy.

[gallagnm]

Thursday

BB low bar squat
barx10,10
95x10
foam roll
95x10
135x10
185x10
225x10,3,3,3

sumo deads
95x8
135x8
185x8
225x8

single leg RDL
5x10

str8bar curl
6x8

1 arm push down
6x25

planks
4 min total left side/ 4 minute total right side

calf, psoas, hip, and ankle mobility

knee was bothering me a lot all day and just couldnt take it. Possibly from basketball last night

Supps:
iSatori Morph
iSatpri Animo-AMP
creatine
pre workout
fish oil

nutrition: on point today




Professional porn actors are 80% less likely to have an STD than members of the general public of the same age.

[ucsumma]

That concert looked like a blast Harry! Glad you had an awesome time.

Still loving the format with the quote and music Nick - this weekend I'm going to go through and add your songs to my playlist. I also have an insane celebrity crush on Hayley Williams.

[gallagnm]

That concert looked like a blast Harry! Glad you had an awesome time.

Still loving the format with the quote and music Nick - this weekend I'm going to go through and add your songs to my playlist. I also have an insane celebrity crush on Hayley Williams.

my playlist is a great variety, outside the gym is mostly country music but in the gym is everything else. Also some of those quotes are random things, I used to post my "random sh*t of the day" fact in my journal so I may continue that in here I try to throw in some life and motivation ones from time to time

[HARRYBEAST]

10-2-14
TRAIN
Pre-Workout Notes
- Feeling Good!

Main Lifts
Front Squats
45x5
95x3
135x3
185x2
225x1
275x1
300x3



Trap Bar Deadlift
465x1
505x3


Comp Pulls
12 singles @425



Chains
370 Bar weight + 2 chains(42lbs) x 2
370 Bar weight + 4 chains(84lbs) x 2
370 Bar weight + 6 chains(126lbs) x 2



SLDL
315x6
325x6
335x6




Assistance Lifts
Superset 1
Ham Curls (Hoist)
80x12 (3 sets)
Calf Press
300x12 (3 sets)

OUT OF TIME



OUTSIDE THE GYM
Nutrition
Total Calories: 2806
Carbs: 306g
Fat: 94g
Protein: 219g

Supplements
Intra-Workout
Amino AMP - 1 scoop
Post-Workout
2 scoops Whey
Bio Gro 3 scoops
Late night shake
2 scoops Casien
Bio Gro 3 scoops

Recovery Work
Foam Roll
about 20 mins lightly hitting everything
Ice
20 mins on the upper back
20 mins on knees

Hank Starts Pre-School (just Fridays)
Hank Started Pre-School and as expected he was super excited









Well Until we had to leave him

[ucsumma]

^^^That is super freaking cool. Poor guy!

[ucsumma]

BACKGROUND: Weather was insane here yesterday - tornado warnings and hail on the way to the gym. Once I was there, had my headphones in, and the pre-workout was coursing through my body I only noticed it when the thunder shook the whole building.

DELTS & TRAPS SESSION:
Barbell Overhead Press: 3x6 (135), 1x12 (95)

Barbell Shrugs: 2x20 (225); 2x20 (315); 2x20 (405) with straps

Dumbell Seated Press: 3x8 (60) + drop on the last set 1x10 (35)

Dumbbell Laterals: 2x6 (30); 2x10 (20); 2x20 (10)

Dumbbell Shrugs: 4x12 (90) strapless

Plate Raises: 3x8 (45)

As per usual 500 calories burnt doing StepMill intervals (fat-burner setting at level 12 for 35 minutes). I hit cardio 5-days a week, do not do cardio during my two Leg sessions.

NUTRITION:
- Calories: 2,474
- Protein: 364g
- Carbs: 138g
- Fat: 48g

SUPPLEMENTS:
- Animal Pak Multi
- ON Creatine 5g
- VPX White Heat PWO + 4 Morph Pills (kind of pissed that I ran out of my work stash and only had 4 vs. 6)
- 2 Scoops iSatori Restoraid Intraworkout
- 4 Scoops of BioGro with Cream of Rice
- 8 BioGro Pills Intraworkout
- 3 Scoops Iso-100 as a post-workout shake
- 2 Scoops Iso-100 at 3p (one hour pre-workout)
- Isa-TEST DA3 (First thing in the morning)
- Isa-TEST GF (Right before bed)

OVERALL:
Very good session - I didn't have the same level of energy as usual (maybe only at 75%) which I attribute to an uncharacteristically stressful week at work but my strength was on-point. Being able to throw 45s on a bar and hoist it over your head cleanly is a cool feeling. I know others can push a lot more, but my labrum tear kept me from training shoulders at all for over a year so I'm happy with it.

Have exciting weekend plans to fix up the baby's room (who will be here before I know it), watch some football, and potentially check out this movie:

[KoHuskie]

Did you end up watching the movie summa? Was thinking about checking it out with the lady tonight...

Jelly of the actual training sessions you guys are getting in.

My last 2 days have been body weight exercises with my PE classes. Lot's of push-ups, bench dips, body squats, squat jumps and lunges.

These feels are all too real. I'm a TA this year and I am also coaching wrestling which starts this week. Going to be a very busy time of the year but I think I have laid out my training so its plausible.

On that note:

My training for today (and first training entry for this log).

I have chosen to do a DUP program (Daily Undulating Periodization) to accommodate my busy schedule. I have always been a 4-5 time a week guy but the reality is while working and coaching there is simply not enough time in the day and energy in the tank. The basic premise is I will squat and bench 3 times a week, deadlift twice a week, and OHP once a week. There is an optional 4th day for dem bodybuilding feels (arms, abs, traps, calves, ect.) if I am feeling frisky. My first week is an intro week to get me back in the swing of squats and deadlifts since for the past month my focus has been primarily around my bench to peak for my meet. I will be doing my entire cycle wrap-less for squats, and belt-less for deads.

DUP Intro Week- Day 2

Squat: 4x6 @70% (280lbs)

Bench: 4x6 @70% (230lbs)

OHP: 3x5 @ RPE 9 (175lbs)

Misc:
Machine fly (3x12)
Tricep push down: (3x12)

Overall feels great to get back into squatting. For reference I have done 450lbs in wraps but have kept my numbers conservative and am just basing squats off a 405lb max. Macros are roughly 280g carbs, 80g fats, and 180g protein per day.


"When doubt seeps in you got two roads you can take either road. You can go to the left or you can go to the right and believe me, they'll tell you failure is not an option. That is ridiculous. Failure is always an option. Failure is the most readily available option at all times, but it's a choice. You can choose to fail or you can choose to succeed.' -Chael Sonnen

[gallagnm]

strong bench KO, bench has always been my weak point

[gallagnm]

Sunday

1 arm DB row
25x10
35x10
45x10
55x10
60x8
65x8

DB OHP
20x10
25x10
30x10
35x8
40x6

Band face pulls
10,8,6

pullups
10,8,6

1 arm cable lateral raise
50 reps each side

band face pulls
50 reps

foam roll
calf, psoas, hip, and ankle mobility

Supps:
iSatori Morph
iSatpri Animo-AMP
creatine
pre workout

nutrition: free day - favorite day




Keep away from people who belittle your ambitions. Small people do that, but the great ones make you feel that you can become great.

[ntroupe]

Lots of good stuff here guys. My weekend has been a lot like Summa's. I coach cross country and we had the League Meet Saturday and then I went and saw Gone Girl last night and then all day today was spent getting ready for the little man to get here.

[ucsumma]

BACKGROUND: Busy weekend but didn't get a chance to go see Gone Girl yet, it's definitely on the list and hopefully I'll get a chance next weekend. Overall the weekend was great but I was beyond pissed to watch BOTH of my teams (UC Bearcats and Cincinnati Bengals) get decimated....it. was. ugly. On a positive note we made great progress on the baby's room.

Gym sessions were excellent overall except for Chest Day which wasn't as strong as normal - I'm chalking it up to hitting Delts very freaking hard the day before.

CHEST DAY - FRIDAY:
Definitely not my strongest session - could be "end of the week" fatigue or carryover from Thursday's Delt session.

Bench Press: 2x6 (185), 2x6 (205), 1x1 (235)

DB Hammer Flye: 4x12 (30)

Incline DB Press: 2x8 (65), 2x10 (55)

Pec Dec: 3x8 (190) + Drop Set

Hammer Machine Press: 3x10 (110)

Cable Flyes: 6x12 - 2 Low, 2 Medium, 2 High

ARM DAY - SATURDAY:
Arm Day was amazing - my arms looked freaking HUGE, which felt great because Arms and Legs have always been my two worst/smallest areas.

Pullups: 4x8; super-setted with Rope Pressdowns: 4x15 (75)

EZ-Bar Curl: 2x10 (90), 2x12 (70)

Close-grip Bench Press: 2x8 (165), 2x6 (185)

Standing DB Curl: 3x10 (40) each arm + drop set

Seated French Press w/EZ-Bar: 3x8 (50)

DB Concentration Curl: 3x12 (30)

Straight-bar Pressdown: 4x12 (30)

LEG DAY - SUNDAY:
Perfectly brutal - went shopping with the wife in the afternoon and looked like an idiot wobbling around stores.

Leg Extensions: 4x12 (125)

Squats: 2x8 (235), 2x10 (195)

Leg Press: 2x10 (500), 2x21 (410)

Hack Squats: 3x10 (140)

Straight-leg Deadlifts: 4x12 (195)

Lying Leg Curl: 4x12 (130)

Smith Calf Raises: 4x21 (140)

Leg Sled Calf Raises: 6x21 (500) - 2 toes in, 2 toes out, 2 toes neutral

NUTRITION:
Ate every meal at home this weekend (as per usual) - my grocery bill is always insanely high but I very rarely eat out so I think it works out.

- Calories: 2,474 / 2,964
- Protein: 364g / 317g
- Carbs: 138g / 292g
- Fat: 48g / 91g
(October 2nd / October 3rd)

SUPPLEMENTS:
- Animal Pak Multi
- ON Creatine 5g
- Preworkouts: VPX White Heat for Chest Day, ProSupps Hyde for Arm Day, D-Stunner (w/DMAA) for Leg Day
- 6 Morph Pills per workout
- 2 Scoops iSatori Restoraid Intraworkout
- 4 Scoops of BioGro with Cream of Rice
- 8 BioGro Pills Intraworkout
- 3 Scoops Iso-100 as a post-workout shake
- 2 Scoops Iso-100 at 3p (one hour pre-workout)
- Isa-TEST DA3 (First thing in the morning)
- Isa-TEST GF (Right before bed)

OVERALL:
Last week was insane and this week is shaping up to be more of the same - absolutely zero complaints, I'd rather be busy 24/7 than ever be bored!!!

Hope you great people are having an amazing Monday.

[HARRYBEAST]

10-6-14
TRAIN
Pre-Workout Notes
- Feeling good


Main Lifts
Bench
45x15
95x12
135x8
185x5
225x3
275x1
Paused Triples
280x3
290x3
300x3
All looked good to me

Sling Shot
Newer smaller SlingShot
315xWTF
Just got out of the groove
315x6
315x6
After I got used to the tighter fit, things went better. Still picking my head up but a little better




Assistance Lifts
DB Flat Bench
25x35
50x25
50x25

Wide Seated Cable Row
120x12 (3 sets)

Reverse Pec Deck
100x12 (3 sets)

DB Shrugs
80x12
85x12
909x12

Hammer Curls
40x12 (3 sets)

Reverse Pec Deck
100x12 (3 sets)

Ab Machine (Hoist)
70x35 (3 sets)


Cardio
Track Walk
No time for anything real so...
1/2 mile around the track


OUTSIDE THE GYM
Nutrition
Total Calories: 3108
Carbs: 297g
Fat: 107g
Protein: 224g

Weigh In: 249.0lbs
Weekend eating was bad, Sick kids made me rely on convenient foods and mostly junk. Back to healthy eating today.

Supplements
Intra-Workout
Amino AMP - 1 scoop
Post-Workout
2 scoops Whey
Bio Gro 3 scoops
Late night shake
2 scoops Casien
Bio Gro 3 scoops

Recovery Work
Ice
20 mins on shoulders

BOWLING
Game 1. 173
Game 2. 191
Game 3. 176

Total: 540

[ucsumma]

^^^LOL at "315xWTF"

Bowling counts as cardio - I know I'm sore in weird places the day after a few games.

[HARRYBEAST]

^^^LOL at "315xWTF"

Bowling counts as cardio - I know I'm sore in weird places the day after a few games.

I don't know what I did there, but it sucked

[ucsumma]

BACKGROUND: Had an amazing Monday. Accomplished 10,000 things at work and it was my second-favorite lifting day, BACK DAY BABY! It was a very strong session and I felt/looked great. I was a bit light on calories yesterday but not by design, I think I just mis-calculated how dense my final meal would be, overall net was +/-10% so not sweating it.

In TMI news, I also decided to jump on a second cycle of Claravis (AKA Accutane) which began yesterday. I'd struggled with acne my whole life and went on a 9-month cycle about two years ago and was AMAZED at how effective it cleared me up. ZERO acne on my face or body with very minimal side-effects (dry lips and nose bleeds were the worst part of it). I mention this in the log because I know there are a lot of conflicting accounts out there about how bad this stuff is in terms of lifting, overall well-being, etc. Given that I already had positive first-hand experience, I had no reservations jumping back on a second round to clear up a small chronic reemergence.

I will say that the cost is completely absurd - total per month is >$1,200 with my insurance covering ~$900 and me paying $250/month out of pocket. :/

BACK DAY:

Pullups: 4x10

BB Rows (Overhand): 4x8 (165)

Trap Shrug: 4x15 (365)

Assisted Pullups: 3x15 (11-assistance)

DB Rows: 3x8 (50)

Pulldowns: 6x12 - 2 Behind-neck, 2 Underhand, 2 Wide-grip

Hyperextensions: 3x10 (25)

NUTRITION:
- Calories: 2347
- Protein: 360g
- Carbs: 137g
- Fat: 33g

I eat very "bro" - not necessarily because I'm anti-IIFYM or anything, just because I don't have time to think about what I'm going to eat. I prefer knowing exactly what I'm going to eat every day before the day even starts. If I could sign up to only eat the same thing now and for the next 10 years I'd sign up in a heartbeat (or a single pill a day to be done with it) - one less thing to think about.

SUPPLEMENTS:
- No more multi since you can't have Vitamin-A while on Accutane
- ON Creatine 5g
- Preworkout: VPX White Heat + 6 iSatori Morph Pills
- 2 Scoops iSatori Restoraid Intraworkout
- 4 Scoops of BioGro with Cream of Rice
- 8 BioGro Pills Intraworkout
- 3 Scoops Iso-100 as a post-workout shake
- 2 Scoops Iso-100 at 3p (one hour pre-workout)
- Isa-TEST DA3 (First thing in the morning)
- Isa-TEST GF (Right before bed)

OVERALL:
Awesome day yesterday and so far an awesome day today. Powering through a mountain of work but then celebrating with Chest Day!

[TheMatzah]

In right cha..

sorry I missed the first few pages bro...

hype to try the BioGro soon, stuff has fantastic reviews and is definitely legit!

edit: join us in here when you can bros
-------> http://forum.bodybuilding.com/showth...hp?t=164446651

[HARRYBEAST]

10-7-14
TRAIN
Pre-Workout Notes
-Feeling pretty damn good

Main Lifts
Comp Stance Squat
45x5
135x3
225x2
315x1
5 Doubles @ 395

Narrow Stance
335x6 (3 sets)



Ultra Wide Stance
135x10(2 sets)



Assistance Lifts
Giant Set 1
Leg Curls (Hoist)
152x12 (3 sets)
Seated Calf Raise
90x12 (3 sets)
Low Back Machine
50x12 (3 sets)

Ab Bench
4 sets of 25


Cardio
Stationary Bike
25 minutes
5.4 miles
125 calories burned



OUTSIDE THE GYM
Nutrition
Total Calories: 3150
Carbs: 287g
Fat: 113g
Protein: 248g


Supplements
Intra-Workout
Amino AMP - 1 scoop
Post-Workout
2 scoops Whey
Bio Gro 3 scoops
Late night shake
2 scoops Casien
Bio Gro 3 scoops

Recovery Work
Ice
Forgot (see below)

Stupid Car!
So last night was nutty. Erica was sick of my hippy hair and made an appointment for me to get my hair did. She is sick and taking care of Hank who is also sick. I was a little stressed to be out while she was dealing with all this. So anyway I get out of the haircut and try to order some food through my phone for us for dinner. Their app for the menu was not phone friendly so I called Erica to have her call it in. I pull up to pick up the food turn my car off and listen to the radio for about 5 minutes. I get my food and go to start my car and the battery is dead? WTF? 30 minutes later my dad shows up and we jump it and its fine.

So I get home an Erica is struggling. I can tell she is about to freak out with the harsh cold she has and preggo hormones. So I fed them put them all to bed and then ate my steak. After all that I completely forgot to ice. Fast forward to today and I did the same thing. I took Eva to the bus stop. Turned the car off and listened to my ipod plugged into the car. I turn it all off to put Eva on the bus and it doesn't start again. I unplugged the ipod and it barely started. I called the dealership today and they can't get me in till Tuesday

[ucsumma]

So last night was nutty. Erica was sick of my hippy hair and made an appointment for me to get my hair did. She is sick and taking care of Hank who is also sick. I was a little stressed to be out while she was dealing with all this. So anyway I get out of the haircut and try to order some food through my phone for us for dinner. Their app for the menu was not phone friendly so I called Erica to have her call it in. I pull up to pick up the food turn my car off and listen to the radio for about 5 minutes. I get my food and go to start my car and the battery is dead? WTF? 30 minutes later my dad shows up and we jump it and its fine.

So I get home an Erica is struggling. I can tell she is about to freak out with the harsh cold she has and preggo hormones. So I fed them put them all to bed and then ate my steak. After all that I completely forgot to ice. Fast forward to today and I did the same thing. I took Eva to the bus stop. Turned the car off and listened to my ipod plugged into the car. I turn it all off to put Eva on the bus and it doesn't start again. I unplugged the ipod and it barely started. I called the dealership today and they can't get me in till Tuesday

Totally sucks on the car front - I wonder if the old battery is just completely dead. Any way to try putting a brand new charged battery in it and see if that works?

My thinking is that you could knock it out at any auto parts store today vs. waiting for the dealership to act.

[ucsumma]

BACKGROUND: Excellent week so far - just the right amount of busy. Killed it in the gym last night and then tried roasting asparagus for the first time. It must have been good because between the wife and I we ate almost 2 pounds worth.

CHEST DAY:
Felt 1,000x better than my garbage session on Friday.

Dumbbell Press: 2x8 (95), 2x8 (75)

Pec Dec: 4x8 (200)

Incline Smith Press: 2x10 (140), 1x6 (160), 1x4 (180) I don't count the "bar" weight

Incline DB Flye: 4x8 (60)

Flat Machine Press: 3x8 (120)

Abs + 500 Calories worth of StepMill intervals.

NUTRITION:
- Calories: 2532
- Protein: 396g
- Carbs: 141g
- Fat: 37g

SUPPLEMENTS:
- ON Creatine 5g
- Preworkout: Evogen EVP+ with 6 iSatori Morph Pills
- 2 Scoops iSatori Restoraid Intraworkout
- 3 Scoops of unflavored BioGro in Greek Yogurt
- 4 Scoops of Vanilla Ice Cream BioGro with Cream of Rice
- 8 BioGro Pills Intraworkout
- 3 Scoops Iso-100 as a post-workout shake
- 2 Scoops Iso-100 at 3p (one hour pre-workout)
- Isa-TEST DA3 (First thing in the morning)
- Isa-TEST GF (Right before bed)

OVERALL:
Awesome day. Excited about this afternoon - hitting my first of two Leg Days but decided to incorporate Deadlifts every Wednesday (vs. hitting them on Back Day, that way I can make my Back Days Lat focused).

[gallagnm]

In right cha..

sorry I missed the first few pages bro...

hype to try the BioGro soon, stuff has fantastic reviews and is definitely legit!

edit: join us in here when you can bros
-------> http://forum.bodybuilding.com/showth...hp?t=164446651

happy to have you in here!